HIIT workouts
Fitness Essentials

What is High Intensity Interval Training (HIIT)?

What defines a HIIT workout, and why is it so impactful?

HIIT or (high-intensity interval training) is an effective workout routine proven to maximize your results and take less time than the average workout session.


If you're short on time but still want to improve your fitness, HIIT workouts can be key.

HIIT workouts are characterised by fast-paced bursts of activity followed by short rest periods. For example, Seven's classic Full Body workout is comprised of 30 second active intervals followed by rest for 10 seconds.

These workouts focus on functional movements in a highly intensive way, challenging you to improve your fitness by building strength and adding to your normal conditioning.

Have 7 minutes to spare? Download Seven for free and try a HIIT workout today. No equipment necessary!

Benefits of HIIT

High-intensity interval training can:

  • Improve your cardio endurance and stamina
  • Help you build muscle mass
  • Improve your cardiovascular health
  • Burn a ton of calories and raise your metabolic rate for hours after you exercise

What you should know

If you're new to HIIT, or performing long workouts (longer than 20 minutes), aim for no more than 3-4 HIIT workouts per week to give your body time to recover.

HIIT is often lower-body focused because the lower body is made up of the biggest muscle groups. Due to their size, these muscles burn more energy and improve cardiovascular fitness and and burn calories at a faster rate. In other words, when your workouts are short, lower body workouts give you more bang for your buck.

If you suffer with painful joints, a low impact alternative may be more suitable. Check out routines like No Jumps, Yogalates and In Control in Seven for low impact routines!

Seven’s HIIT workouts

Seven is full of fun and effective high-intensity workouts to choose from, and all include both cardio and strength training for optimum results.

Less time spent working out with more results! For those people who need more variety in their exercise routine, or just want faster results in the little time they have, HIIT workouts are perfect. So, why not try it out with Seven?